Workout overview

Part I: Dynamic stretches and activation exercises
Part II: Static stretches
1. Inchworm to cobra

1. Inchworm to cobra
8 reps

1. Inchworm to cobra
2. Alt downward dog to cobra

2. Alt downward dog to cobra
8 reps

2. Alt downward dog to cobra
3. Cats and camels

3. Cats and camels
8 reps

3. Cats and camels
4. Hamstring stretch to lunge twist

4. Hamstring stretch to lunge twist
8 reps (each side)

4. Hamstring stretch to lunge twist
5. Alt tuck to pike stretch

5. Alt tuck to pike stretch
8 reps

5. Alt tuck to pike stretch
6. Straddle sit leg raises

6. Straddle sit leg raises
8 reps

6. Straddle sit leg raises
7. C-shape T-spine openers

7. C-shape T-spine openers
8 reps (each side)

7. C-shape T-spine openers
8. Deep squat hold

8. Deep squat hold
Hold for 20 secs 

8. Deep squat hold
9. Anchored straddle stretch

9. Anchored straddle stretch
Hold for 20 secs

9. Anchored straddle stretch
10. Lateral stretch

10. Lateral stretch
Hold for 20 secs

10. Lateral stretch
11. Arms elevated shoulder extension

11. Arms elevated shoulder extension
Hold for 20 secs

11. Arms elevated shoulder extension
12. Straddle sit with lateral reach

12. Straddle sit with lateral reach
Hold for 20 secs (each side)

12. Straddle sit with lateral reach
11. Front lunge hip flexor

11. Front lunge hip flexor stretch
Hold for 20 secs (each side)

11. Front lunge hip flexor